Of which 0.1 g sugars and 1 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Lean protein (fish) · Iodine (fish) · Vitamin C (lemon)
Allergens fish
Pan-fried hake with lemon and garlic
Lean fish, toasted garlic, ready in fifteen minutes.
Ingredients
- 4 fresh hake fillets (600 g / 1¼ lb)
- 2 lemons (120 g / 4 oz) — juice and slices
- 3 cloves garlic (9 g) — sliced
- 1 handful of fresh parsley (10 g) — chopped
- 2 tbsp extra-virgin olive oil (20 g / ¾ oz)
- sea salt and pepper, to taste
Method
- Season the hake fillets with salt, pepper and lemon juice and let them rest for 10 minutes.
- In a nonstick skillet, heat the olive oil with the sliced garlic over medium heat.
The full method (6 steps), Rico's tip, the variations and storage are in the ebook “Fish & Seafood”. The English edition is coming soon.
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